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Comparing Nutrients in 5 ounces Dried Oregano SpicesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Dried Oregano Spices
10%
11%
79%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

13%376kcal
Energy
28.5%828kcal
376 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Spices and Herbs rich in Energy
6.25%6.07g
Fat
75%73g
6.07 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Spices and Herbs rich in Fat
6.87%2.2g
Saturated Fat
19.7%6.3g
2.2 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Spices and Herbs rich in Saturated Fat
55%0.88g
Omega 3
5.3%0.085g
0.88 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Spices and Herbs rich in Omega 3
6.24%1.06g
Omega 6
192%32.7g
1.06 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g
Carbohydrate
22%28.3g
98 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate
8%5.8g
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.8 gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Sugars
2.2%1.6g
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
1.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Fructose
%2.7g
Glucose
NA
2.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Glucose
%1.3g
Sucrose
%3.54g
1.3 gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Sucrose
159%60.2g
Fiber
32%12g
60.2 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
22.8%12.8g
Protein
52.6%29.5g
12.8 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

13.4%120μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
120 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin A Buy Preformed Vegan Vitamin A
21%0.25mg
Vitamin B1
175%2.1mg
Thiamine
0.25 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B1 Buy Vegan Vitamin B1
57.6%0.75mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.75 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B2 Buy Vegan Vitamin B2
41%6.58mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
6.58 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
26%1.3mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.3 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
114%1.48mg
Vitamin B6
147%1.9mg
Pyridoxine
1.48 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B7
84%336μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
336 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B12 Buy Vegan Vitamin B12
3.62%3.26mg
Vitamin C
2.2%2mg
Ascorbic acid
3.26 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin D Buy Vegan Vitamin D
173%26mg
Vitamin E
332%50mg
Tocopherols and Tocotrienols
26 mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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734%881μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
881 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

226%2264mg
Calcium
11%111mg
2264 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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100%0.9mg
Copper
283%2.55mg
0.9 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Spices and Herbs rich in Fluoride
652%52mg
Iron
93%7.44mg
52 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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91%383mg
Magnesium
110%461mg
383 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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308%7.07mg
Manganese
120%2.76mg
7.07 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Spices and Herbs rich in Molybdenum
30%210mg
Phosphorus
134%936mg
210 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52.5%1786mg
Potassium
27%914mg
1786 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.6%6.38μg
Selenium
137%75μg
6.38 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium
2.36%35.4mg
Sodium
0.85%12.8mg
35.4 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Spices and Herbs rich in Sodium
34.7%3.8mg
Zinc
64.4%7.1mg
3.8 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Spices and Herbs rich in Zinc
0.38%14g
Water
0.18%6.7g
14 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Dried Oregano Spices vs Sunflower Seeds:
Comparing minerals per 5 ounces for Dried Oregano Spices vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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